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HEALTH

January is the perfect time to take charge of one's family's eating habits. Check out these healthy eating tips.

Take stock. Inventory your pantry. Have each family member keep a diary of what and how much he or she eats for a week. Analyze the results for high-fat foods and oversize portions.

Learn the basics. Find a good book on how to eat healthfully. Cut fat from your diets by choosing lower-fat alternatives.

Reduce fat. Children as well as adults should aim for a diet consisting of around 30% of the calories coming from fat. Children over 2 years of age can eat the same lower-fat foods as the rest of the family. Just make sure they aren't losing weight.

Read labels. Pay special attention to the fat content. For a 2,000-calorie-a-day diet, hold the fat too less than 65 grams.

Improve on your favorites. Many of your favorite foods can be cooked using alternate methods. Instead of frying, try broiling, grilling, or roasting.

Plan healthful snacks for everyone. Choose low-fat cheese, wheat crackers, skim milk, and fruit, for instance, and offer them several times a day to keep up with children's high-energy lives.

Plan ahead. Map out a week's menu at a time and make out a grocery list. Last-minute fast-food solutions will be less enticing.

Be realistic. It takes a while to break old habits. Begin by eating on a regular schedule—no meal skipping. Snack only at designated times. If weight loss is a goal, aim at no more than 5 pounds a month. Activate the E word: Exercise at least three times a week.

Expect setbacks. Everybody has times when they don't want to think about eating at all—never mind how healthful. That's okay. Keep a positive attitude and move forward.

Reward yourself and your family.

Eat at least 5 to 9 servings of fruits and vegetables a day

Make time for breakfast. Waffles, muffins, toast, cereal, pancakes, and fruit are high-carbohydrate breakfast foods that will give you energy to start the day.

Good nutrition starts at the supermarket. Post a shopping list where family members can easily add to it. Then use it! Shop when you are well fed--otherwise, too many treats may jump into the shopping cart.

Junk food, in moderation, can fit into your diet after you have eaten wholesome meals. There's little wrong with enjoying a small brownie after a healthful lunch. Ten percent of a healthy, active person's calories (or about 180 to 250) can appropriately come from refined sugar, and 20% to 30% (or about 360 to 750) can come from fat.

Make a point of getting plenty of fresh fruit and vegetables, these are the foods that may help prevent many of the major killer diseases, such as Cancer and Heart disease.

Oranges, grapefruit, and other citrus fruits are among the best fruits. They're rich in vitamin C and potassium. Eat citrus fruit daily, drink citrus juices, or both. A 6-ounce glass of orange juice provides 100% of the daily value for vitamin C (60 mg).

Use it or lose it--that's the rule for muscle strength. Unless you want to become frail and lose your independence, you should strength-train all your life. Muscles boost your metabolism, making it possible either to eat more calories (and take in more healthful nutrients) or to lose fat.

Vegetables are the best source of "all natural" vitamins. colorful veggies such as broccoli, spinach, kale, carrots, sweet potatoes, peppers, and tomatoes are vitamin powerhouses. The deeper and darker the color, the richer the nutritional value.

Water can come plain from a glass, but it's also in oranges, soups, yogurt, salads, and many other foods. You are taking in enough water if you urinate every 2 to 4 hours. Dark, strong-smelling urine is a sign of dehydration; pale yellow is best. Make sure you are getting at least 1-2 liters a day.

Reward yourself and your family.

Reward yourself and your family.

Reward yourself and your family.

Reward yourself and your family.

Reward yourself and your family.

Reward yourself and your family.

Remember that eating sensible will help improve your health. Try not to over eat. When you fill full that usually means you are.

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